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Friday, January 31, 2014

1/31/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps

#1  BB Front Squat (no pause)      2-2-2-2-2 reps

      Do as many warmup sets as you like.  Then do all 5 working sets at 80% of 
      Front Squat 1RM.  Rest between sets.  

#2  BB Clean Lift Off + Clean and Jerk

      Start a timer.  At 0:00, 2:00, 4:00, and 6:00, you will do:
      BB Clean Lift Off -  3 reps  +  BB Clean and Jerk - 1 rep
      Load is 70% of Clean 1RM

      Rest as needed. 

      Then restart the timer.  At 0:00, 2:00, 4:00, and 6:00, you will do:
      BB Clean Lift Off -  2 reps  + BB Clean and Jerk - 1 rep
      Load is 80% of Clean 1RM

      See the video at the bottom of the post.  Sorry about the poor lighting.  You
      may notice after the clean lift offs, on the single rep of the clean, 
      that my hips start to rise a little before my shoulders.  
      That is not ideal.  I do that sometimes when I try and come off the floor too quickly.
      I am working to correct that.  Shoulders and hips should move at the same time, as
      the bar breaks contact with the floor.  
      
#3  On the 50 meter course, run 800 meters in less than 3 minutes and 45 seconds.
      REST - 1 minute
      Air Squat - 100 reps
      REST - 1 minute
      Burpee - 25 reps


      

Tuesday, January 28, 2014

1/29/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 12 reps
      Pushup (not hand release) - 9 reps
      Clean Grip BB Row - 6 reps with 95 lbs
      BB Hip Clean - 3 reps with 95 lbs

      Feel free to adjust the weight of the warmup rows and hip cleans.

#1  BB Stand on the Band Deadlift      5-5-5-5-5 reps

      See the demo at the bottom of the post.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.

#2  Every EVEN minute - Double Unders (20 seconds of work)
      Every ODD minute - Strict Unweighted Pullups

      For the pullups, you pick the number of reps for the first set.  Let's
      say, for example, you pick 7 reps.  For the second set of pullups, you 
      will do 8 reps, and then continue adding one rep every set. 
      You are done when you either fail to complete the required number of
      pullups by the end of that minute, or you COMPLETE 8 SETS OF PULLUPS.
      So, just to clarify, if you start with 7 pullups for the first set, and you
      complete all 8 sets, your last set would be 14 pullups.

1/28/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat     2-2-2-2-2 reps with a 5 second PAUSE at the bottom of each rep

      Do as many warmup sets as you like.  The first set that counts is with 65% of your
      back squat 1RM, and then add weight each set after that.  Rest between sets.

#2  Do 3 rounds of:

      BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps
      Plate Pull - 80 feet
      REST - 60 seconds
      BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps
      DB Incline Bench Press - 15 reps
      REST - 60 seconds

      For the bench press with bands for speed, we want a quick, controlled lowering
      of the weight and then an explosive press upward for each rep.

#3  BB Floor Press      5-5-5-5-5 reps

      Start with a weight you can easily manage, and then add weight each set.
      Rest between sets.  

#4  Do 8 rounds of:

      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Pace yourself.  Try to get about the same number of reps for each of the 8 sets.  

Sunday, January 26, 2014

1/26/14

Warmup - (same as Jan. 20th) - do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

      Then do 1 set of 12 reps, of Standing BB Shoulder Press, with 50% of your 1RM.
      Be sure to lock out at the top of each rep.

#1  Standing BB Shoulder Press
      Every minute, on the minute, do 3 reps.  Do 10 total sets.
      Try to use the same weight for all 10 sets.

#2  This is one round.

      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell Swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps

Saturday, January 25, 2014

1/25/14

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

      You can see the demo of the press and stretch in the video from 1/20.  You just
      lock out at the top of each rep, and then move the BB back as far as you can while
      maintaining your locked out elbows.

#1  BB Back Squat 

      Set 1 - 3 reps at 55% of back squat 1RM
      Set 2 - 3 reps at 65%
      Set 3 - 3 reps at 70%
      Sets 4, 5, 6, and 7 - 5 reps at 75%

      Rest between sets.  

#2  Do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight you can easily manage and then try to add weight each round.
      Rest between rounds.  Do all 9 reps without setting the bar down.  

#3  This is 3 rounds.

      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs

      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  The weights for the thrusters are just a 
      recommendation.  You can go heavier or lighter if you like.  

Wednesday, January 22, 2014

1/23/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 10 reps
      Hand Release Pushup - 10 reps
      Cable Row (light weight) - 10 reps

#1  Cable Row - This is 2 sets.  Both sets are the same.  ONE set looks like this:

      Goal is 8 complete reps, but do as many complete reps as you can, and then
      do 2 partial reps.  Work hard on the partials!  Immediately decrease weight
      and go for 4 complete reps, but again do as many complete reps as you can,
      then 2 more partial reps.

      Rest between sets.

#2  BB Row - Do as many quality reps as you can in 2 minutes.  You pick the weight.
      I am going with 135 lbs.  You can set the bar down as many times as you need to
      during the 2 minutes.

#3  In 9 minutes, do as many rounds as you can of:

      DB Reverse Fly - 12 reps
      Toes to Bar - 9 reps
      Squat Box Jump (24" Box) - 6 reps
      REST - 30 seconds

      For the Squat Box Jump, for each rep, do a full squat as low as you can with
      good posture, and then drive up out of the squat, jumping onto the box.
      Remember to stand all the way up on the box every rep.  

1/22/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps
      Unweighted BB Thruster - 10 reps
      Unweighted BB Hang Clean - 5 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep     3-3-3-3 reps

      Start with 60% of your front squat 1RM and then try to add weight each set.
      Rest between sets.  

#2  BB Bench Press WITH BANDS (2 second PAUSE at bottom)    5-5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.  

#3  This is 6 rounds.

      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under - 20 reps each round.
      BB Bench Press (no pause)    2-4-6-8-10-12 reps

      Rest one minute between rounds.  
      For round 1, do 20 pushups, 20 double unders, 2 reps of bb bench then rest 1 min.
      For round 2, do 18 pushups, 20 double unders, 4 reps of bb bench then rest 1 min.
      For round 3, do 16 pushups, 20 double unders, 6 reps of bb bench then rest 1 min.
      Continue the pattern until you complete the 6 rounds.

      Try to stick with the same weight for the bench press, for all 6 rounds.  
      

Sunday, January 19, 2014

1/20/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

      See the video below for a demo.  This shoulder mobility/warmup is from my
      olympic weightlifting coach.  

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Split Jerk - 3 reps

      Start with 60% of your shoulder press 1RM, and then add weight each round.
      Rest between rounds.

#2  Every EVEN minute, run 100 meters in less than 20 seconds.
      Every ODD minute, do 7 Burpees. 

      Do 8 sets of each exercise, for 16 total sets. 
     

     

1/19/14

Warmup - Do 30 Air Squats, then with an unweighted BB, do 2 rounds of:
      Hip Clean - 5 reps
      Standing Clean Grip Shoulder Press - 5 reps (lock out at the top)
      Hang Clean - 5 reps
      Behind the Neck Standing Clean Grip Shoulder Press - 5 reps (lock out at the top)
      Front Squat (no pause) - 5 reps

#1  BB Reverse Deadlift + BB Clean
      Set 1 - 50% of clean 1RM - 3 reps
      Set 2 - 60% of clean 1RM - 3 reps
      Set 3 - 70% of clean 1RM - 2 reps
      Set 4 - 75% of clean 1RM - 2 reps
      Set 5 - 80% of clean 1RM - 1 rep
      Set 6 - By feel - 1 rep

      One rep of reverse deadlift + clean equals:
      Clean Grip Deadlift, up at a normal tempo - 1 rep
      5 SECONDS to lower the weight to the floor, slow and controlled
      BB Clean at a normal tempo - 1 rep

#2  BB Back Squat      8-8-8 reps

      Load for all 3 sets is 65% of your back squat 1RM.  Rest between sets.

#3  With a 9 minute time limit, get as far as you can with:

      BB Front Squat (no pause) - 10 reps
      Run 200 meters
      American Kettlebell Swing - 20 reps
      Double Leg Hop - 25 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 20 reps
      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes,
      whichever comes first.

Friday, January 17, 2014

1/17/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 10 reps
      Standing Shoulder Press - 10 reps (lock out at the top of each rep)
      Back Squat - 10 reps (no pause)

#1  BB Row - Every minute, on the minute, do 5 reps.  Do 8 total sets.  Try to stick
      with the same weight for all 8 sets.

#2  In 8 minutes, do as many rounds as you can of:

      American Kettlebell Swing
      Kipping Pullup
      Burpee

      For round 1, do 6 reps per exercise.  For round 2, do 8 reps per exercise. For
      round 3 do 10 reps.  Keep adding 2 reps per exercise, each round, until you
      reach the 8 minute time limit. 

Thursday, January 16, 2014

1/16/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep      4-4-4-4 reps

      NO, this is not a typo.  YES we are squatting today.
      Start with 50% of your front squat 1RM and then try to add weight each set.
      Rest between sets.

#2  BB Incline Bench Press (no pause)      5-5-5-5-5 reps

      Start at a weight you can easily manage and then add weight each set.
      Rest between sets.

#3  This is 3 rounds.  You will do a set every minute, on the minute, for 12 minutes.

      0:00 - Hand Release Pushup - 20 reps
      1:00 - BB Ground to Overhead - 5 reps
      2:00 - DB Lateral Raise - 20 reps
      3:00 - BB Rack Press - 5 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.

Monday, January 13, 2014

SHOULDERS - 1/14/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      Air Squat - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press (1.5 REP)      7-5-3 reps

      To complete one rep, from the starting position, press the weight halfway up,
      bring it back down to the starting position, then press it all the way up to lockout.
      Rest between sets.  Try to add weight each set.

#2  Run 400 meters for time, on the 50 meter course.  This is just one rep.
      We will post our times.

#3  Do 2 rounds of:

      BB Waiter's Walk - 100 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest between rounds. 

      Results for the timed 400 meter run:
      Scott Johnson - 1:20.9

LEGS - 1/13/14

Warmup - With an unweighted BB, do 3 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 3 second PAUSE at the bottom of each rep
      Hip Clean - 5 reps

#1  BB Front Squat      3-3-2-2-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then add weight each set.  Rest between sets.  We will post results.

#2  BB Clean
      
      Every thirty seconds, do 1 rep at 70% of your 1RM.  Do 15 reps.
      Reset your starting position for each rep.

#3  Do 1 round of:

      Tire Pull - 50 meters with 50 lbs in tire (walking backward pulling tire)
      Double Under - 50 reps
      Air Squat - 50 reps
      American Kettlebell Swing - 50 reps
      Burpee - 50 reps

      Results for the Front Squat 1RM:
      Rob Tijerina - 245 lbs
      Don Starr - 190 lbs
      Hector Valdovino - 165 lbs
      Scott Johnson - 270 lbs

Saturday, January 11, 2014

BACK - 1/11/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Strict Weighted Pullup      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then increase weight each set.  We will post our results.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.

#3  Do 1 round of:

      Horizontal Sledgehammer - 1 minute (30 seconds of work per side)
      1 Burpee + 10 reps of BB Row
      2 Burpees + 9 reps of BB Row
      3 Burpees + 8 reps of BB Row
      4 Burpees + 7 reps of BB Row
      5 Burpees + 6 reps of BB Row
      Vertical Sledgehammer - 1 minute (30 seconds of work per side)
      6 Burpees + 5 reps of BB Row
      7 Burpees + 4 reps of BB Row
      8 Burpees + 3 reps of BB Row
      9 Burpees + 2 reps of BB Row
      10 Burpees + 1 rep of BB Row

      #3 is continuous work.  After the horizontal sledgehammer, do 1 burpee, then
      10 reps of bb row, then 2 burpees, then 9 reps of bb row, etc.





      
      Results for the 1RM Strict Weighted Pullup and Max Reps of Strict Pullup:
      Scott Johnson - 130 lbs and 30 reps

Friday, January 10, 2014

CHEST - 1/10/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pushup (1.5 REP) - 5 reps
      Goblet Squat - 10 reps
      BB Bench Press - Round 1 - 7 reps at 145 lbs, Round 2 - 5 reps at 165 lbs
                                     Round 3 - 3 reps at 185 lbs, Round 4 - 3 reps at 205 lbs

#1  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure (NFL Combine Style)
      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
                  If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure.

      Rest between sets.  We will post our results.
      You can scale down the warmup weight, and you can absolutely go lighter
      than 225 if you need to.  For example, if you do the first set with 155 and get
      8 reps, you would drop to 105 lbs and go to failure on the second set.  If you
      get 12 reps at 155, you would increase to 205 lbs for Set 2.  

      Just out of curiosity I looked at the numbers for the 225 pound bench press at the 
      2013 NFL Combine:
      Most reps - Akeem Spence, DT, Illinois - 37 reps
      Fewest reps - Marquess Wilson, WR, Washington State - 7 reps

#2  On the 50 meter course, run 200 meters for time.  We will post our results.

      This is just one rep.  Before you run the 200 meters, do 7 submaximal sprints.  The
      distance for the submaximal sprints is 25 METERS.  Your effort level for the 7 reps is:
      50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, and then 90% for
      reps 5, 6 and 7.

#3  This is 4 rounds.  

      Hand Release Pushup - 18 reps
      BB Thruster - 12 reps (be sure to lock out at the top of each rep)
      REST - 1 minute
      BB Rack Press - 6 reps

      Rest between rounds.  

      Results for the bench press and 200 meter run:
      Andrew Ratoza - 3 reps at 225, 13 reps at 175, 33.7 seconds
      Hector Valdovino - 2 reps at 205, 15 reps at 155, 37.4 seconds
      Don Starr - 3 reps at 185, 20 reps at 135, 36.6 seconds
      Scott Johnson - 6 reps at 225, 15 reps at 175, 34.6 seconds
      Jeff Kennedy - 6 reps at 225, 16 reps at 175
      Marshall Dandridge - 18 reps at 225, 3 reps at 275
      Tyson Poindexter - 21 reps at 225, 6 reps at 275
      Mike Heeney - 16 reps at 225, 4 reps at 275

Tuesday, January 7, 2014

SHOULDERS - 1/8/14

Warmup - Do 5 rounds of:
      DB Thruster - 6 reps (light weight)
      Sprint - 25 meters

      Effort level for the sprints is: Rd1 - 50%, Rd2 - 60%, Rd3 - 70%, Rd4 - 80%,
      Rd5 - 90%

#1  On the 50 meter course, sprint 100 meters for time.  Do 2 reps.  Rest between
      reps.  We will record our best time.

#2  Standing BB Shoulder Press
      Every minute, on the minute, do 6 reps.  Do 6 total sets.  Try to use the same
      weight for all 6 sets.

#3  This is 12 minutes.

      DB Lateral Raise - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 30 seconds
      DB Lateral Raise - 14 reps....

      Continue this pattern, adding 2 reps per round, until you get to 12 minutes. 

LEGS - 1/7/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Push Press - 10 reps
      Hang Clean - 5 reps

      Then do:
      BB Clean - 3 reps at 50% of 1RM (reset your starting position every rep)
      BB Clean - 3 reps at 60% of 1RM (reset your starting position every rep)
      
#1  BB Clean      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily handle 
      and then add weight each rep.  Rest between reps.  We will post results.

#2  BB Front Squat      1-1-1-1 rep

      Using a timer for each rep, the negative (going down) is 10 seconds, the PAUSE
      at the bottom is 10 seconds, and then stand up at a normal tempo.  Rest between
      reps.  Start with 50% of your front squat 1RM and then try to add weight each
      rep.  

#3  Do 4 rounds of:

      BB Back Squat - 40 seconds of work (50% of 1RM)
      REST - 20 seconds
      American Kettlebell Swing - 40 seconds of work
      REST - 20 seconds
      Double Under - 40 seconds of work
      REST - 20 seconds

      Results for the BB Clean 1 Rep Max:
      Don Starr - 165 lbs
      Carlo Anguiano - 225 lbs
      Scott Johnson - 205 lbs
      

Sunday, January 5, 2014

BACK - 1/5/14

Warmup - At a comfortable pace, do 3 rounds of:
      BB Hang Clean and Split Jerk - 3 reps with an unweighted BB
      Kipping Pullup - 6 reps
      Pushup (not hand release) - 9 reps
      Air Squat - 12 reps

#1  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start #1.
      From a stationary start, jump with both feet and land with both feet.  We
      will post our results.

#2  BB Deadlift - 10 reps
  
      We are looking for a PERFECT POSTURE 10 Rep Max.  
      Don't just dive into your 10RM.  Do a few reps at about 80%, 85%,
      90%, and then 95% of your projected 10RM before your max effort
      set.  We will post our results.

#3  Do 1 round of:

      Kipping Pullup - 25 reps
      DB Thruster - 20 reps
      BB Row - 15 reps
      Pushup (1.5 REP) - 10 reps
      BB Clean - 5 reps (not touch and go, reset your start position for each rep)
      
      REST - 60 seconds
      Double Under - 60 reps
      REST - 60 seconds
      
      BB Clean - 5 reps (not touch and go, reset your start position for each rep)
      Pushup (1.5 REP) - 10 reps
      BB Row - 15 reps
      DB Thruster - 20 reps
      Kipping Pullup - 25 reps

      Results for the Standing Broad Jump and the 10RM Deadlift:
      Don Starr - 7' 3" and 205 lbs
      

Saturday, January 4, 2014

CHEST - 1/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 12 reps
      BB Bench Press (50% of 1RM) - 6 reps
      Air Squat - 12 reps
      BB Thruster (unweighted BB) - 6 reps (lock out at the top of each rep)

#1  BB Bench Press      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then add weight each set.  Rest between sets.  We will post our results.

#2  Run 100 meters
      Burpee - 5 reps
      Run 200 meters 
      Burpee - 10 reps
      Run 300 meters
      Burpee - 15 reps
      Run 400 meters
      Burpee - 20 reps

      This is continuous work.

#3  Do 3 rounds of:

      BB Bench Press - 5 reps with a 2 second PAUSE at the bottom of each rep
      BB Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      EZ Curl Bar Nosebreaker - 15 reps
      Hand Release Pushup - 15 reps
      REST - 2 minutes

      Results for the BB Bench Press 1RM:
      Rob Tijerina - 275 lbs
      Don Starr - 205 lbs
      Hector Valdovino - 225 lbs

Thursday, January 2, 2014

SHOULDERS - 1/2/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 10 reps
      Standing Press - 5 reps

#1  Standing BB Shoulder Press      3-3-2-2-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.
      We will post our results. 

#2  Do 2 rounds of:

      BB Split Jerk - 3 reps
      BB Thruster - 5 reps (be sure to push your head through and lock out each rep)
      BB Push Press - 7 reps

      Rest between rounds.

#3  In 10 minutes, do as many quality rounds as you can of:

      DB Lateral Raise - 15 reps
      Toes to Bar - 9 reps
      BB Overhead Squat - 3 reps with a 3 second PAUSE at the bottom of each rep

      This is continuous work. 

      Results for BB Shoulder Press 1RM:
      Hector Valdovino - 145 lbs
      Don Starr - 145 lbs
      Scott Johnson - 155 lbs